Step 1. Calculate BMI and Body Fat Percentage

Calculate your Body Mass Index

The Body Mass Index (BMI) is a measure of fat based on weight and height that applies to adult women and men. It is a screening tool to identify possible weight problems.
BMI does not take into account how much weight is muscle and how much is fat. This is why it is important to also measure the body percentage of fat.
To use this calculator click on whether you are using centimeters and kilograms or inches and pounds, then enter your height and weight and click the "calculate" button. Use the chart below to interpret your BMI number

Interpreting Your BMI
Weight Category
Underweight 18.5
Healthy Weight 18.5-24.9
Overweight 25-29.9
Obese 30 or over

Calculate your Body Fat Percentage

The body is composed of body fat and body lean tissue such as muscles, bone, internal organs and tissues. The Body Fat Percentage calculator measures only the amount of fat in the body making this indicator a more precise representation of health, weight loss, and sports performance. To use this calculator click on whether you are using centimeters or inches, then take the following measurements as follows: Height: taken without shoes Neck: the circumference below the larynx at the base of the neck Waist: for women at the smallest point, usually three fingers above the navel, and for men at the navel height Hips: for women only at the largest point Click the "calculate" button and use the chart below to interpret your Body Fat Percentage.

Age-Adjusted Body Fat Percentage Recommendations

Underfat     Healthy     Overweight     Obese
20-40 yrs 
Under 21%   21-33%      33-39%           Over 39%
41-60 yrs
Under 23%   23-35%      35-40%           Over 40%
61-79 yrs
Under 24%   24-36%      36-42%           Over 42%

Underfat       Healthy     Overweight    Obese
20-40 yrs
Under 8%       8-19%        19-25%          Over 25%
41-60 yrs
Under 11%     11-22%       22-27%          Over 27%
61-79 yrs
Under 13%     13-25%       25-30%          Over 30%
Once you have calculated your Body Mass Index and your Body Fat feel free to continue to
Step 2. Guidelines to the Heritage Diet